Which version to use for MBP 15 2015?

I have a MacBook Pro 15" 2015 with 16GB RAM (Intel Iris Pro).

How's your experience with the Sequoia and Sonoma? I use them for basic things.

I need one that doesn't lag or get hot.

Some people think the Sequoia is good, others think it's awful, and they recommend the Sonoma.

I don't want to have to keep testing which version is better.